Fit Pantry - a Fit Foodie's thoughts, tips and recipe

Sunday, June 23, 2013

Shakeology 3-Day Cleanse

Shakeology is a meal replacement in a shake form. There are over 70 all natural ingredients in Shakeology, making it the healthiest meal replacement in the market. More about Shakeology »

The Shakeology 3-day cleanse is a short/quick diet program which meant to surprise your system; it works well to get you out of a plateau, or to jump start a weight loss program or fitness program.

It is not meant to be carried through for a prolonged period of time due to the very low calorie intake. If you do this longer than 3 days you risk dropping your metabolic rate. And, no, you don't want that to happen. Suffice to say for now that bad things starts to unfold when you are in that zone. If you are curious and want to know more, email me. Now, let's move on to the cleanse.

What is Shakeology 3-day cleanse?

Short term detox focusing on nutrient efficiency with minimum amount of calorie intake. 

Why do it?

If you are stuck, hitting a plateau, you need to get a fresh slate to start your fitness program or weight loss, the Shakeology 3-day cleanse is perfect. It is short, but significant enough to shake things up (no pun intended) or to mark a beginning of something new.

The rule of the game in this cleanse is to use all of the calories in your exercise program (leave nothing to store), to flush out undigested foods and toxins in your system, and to rehydrate your body.

The million dollars question: Will I LOSE WEIGHT?

Very likely. Most people lost at least 3 pounds within the 3 days. The main goal here is not weight loss, but for your body to be running more efficiently. You should feel lighter and more energetic, even though you have less calorie and still doing an exercise program.

Am I going to be hungry?

During the cleanse, your calorie intake is restricted to the bare minimum. In average, women needs 1200 calories a day minimum and men 1500 calories. Remember to add calories if you are That doesn't mean you will starve! By choosing the right food to eat focusing on maximum nutrient, you will not be short of food. You will eat every 2-3 hours when you're awake.

See below the guideline and eating schedule during the cleanse.


The tools:
  • 3 servings of Shakeology per day
  • 2 cups of green tea per day
  • 1-2 servings of fruit per day (choose high fiber, low GI, not too sweet)
  • 1 salad for dinner with grilled/steam protein: poultry or fish
  • Optional: raw almonds (5 per snack time)
  • Suggestion of low calorie dressing: Balsamic vinegar
What to avoid:
  • No added sugars, no processed foods or artificial sweeteners. 
  • Choose a low calorie dressing for your salad. 
  • NO DAIRY products (milk, cheese). Only lots of water! No almond/soy/rice milk for best results. 
  • Choose high fiber fruits with low GI (list of fruits with GI)
  • Choose dark leafy greens for your salad. 
  • I had egg whites in place of chicken or fish.
  • For additional low calorie, high fiber snack: julienne-cut celery soaked in ice cold water. Add lemon/lime in the water for flavor.
  • Be ready to go pee a lot more than usual. Drink more water. Flush out all the water retention and toxins.
  • Add cucumber or lemon slices to your drinking water.


BREAKFAST (total approx. calories: 200-230)
  • Shakeology, 1 scoop
  • Fruit (60-90 calories)
  • Add ice and 8-10 oz of water
Note: You can have the fruit in the shake or eat it separately.

SNACK (approx. 85 calories)
  • 1 piece of fruit
  • 1 cup of green tea or a Detox Tea
  • Or, save the fruit to blend in with your lunchtime Shakeology

LUNCH: (total approx. calories: 140 – 230 calories)
  • Shakeology, 1 scoop
  • Fruit (if you did not already have it for mid-morning snack)
  • Add ice and 8-10 oz of water

  • 1 cup of green tea or a Detox Tea

DINNER (total roughly 350-450 calories)
  • Salad with low calorie dressing, plus grilled/baked fish or poultry
  • 1 cup of green tea or a Detox Tea

BEFORE OR AFTER DINNER SNACK (140 calories) - optional
  • Shakeology, 1 scoop
  • Add ice and 8-10 oz of water

Where can I get Shakeology?

Basically you will need 9 servings of Shakeology for the cleanse.
Here are the options:



*Shakeology is all natural, no preservative and gluten free. All approved by American Diabetes Association to be a good supplement for diabetics. Shakeology Vegan is also soy free. The protein in vegan Shakeology comes from high grade sprouted brown rice. For more info on the ingredients and the science behind the formulation go to:

30-servings bag
30-servings bag -- $129.95 + tax 
You will use 9 during the cleanse then 1 per-day for maintenance after that.

24 single-serving packets -- $129.95 + tax
While not as economical, it is very convenient.

9 single serve packets -- $60
24 single-serving packets
(shipping included with USPS Priority)
Order directly through me and you can mix flavors.
Write your name and address to the email on this following website. Paypal only. 


join me in Team Beachbody and get your full 30-day supply of Shakeology for a discounted priced of $97.46  per month (+tax) with FREE shipping.

Thursday, June 6, 2013

Italian Herbs Quinoa

If you have tried the Thai Curry Quinoa recipe, you practically can closed your eyes and make this one. Well, may be keep the eyes open :)

This is how I play with spices to create different dish using similar ingredients with very little effort.  So no coconut milk, no tofu in this one and instead of Thai Curry we use Italian Herbs.

Italian Herbs Quiona

Servings: 2-3
Total Time: 35 min (less if you have the quinoa cooked and ready to use)
  • 2 cups cooked quinoa or 1/2 cup uncooked
  • 2 tbs garlic - minced
  • quarter of onion - chopped
  • half zucchini - cubes
  • 5 white mushrooms (I personally like Shitake better) - chopped
  • handful of curly parsley - coarsely chopped, save some for garnish
  • 1 stick celery - sliced
  • 1 small roma tomato - small cubes
  • 1 cup broccoli - small florets
  • (optional) 1/2 cup cauliflower - small florets
  • olive oil spray (or 1/2 tsp olive oil)
  • himalayan salt - to taste
  • lemon/black pepper - to taste
  • Italian Herbs - to taste (start with 2 tbs)
For non vegan option:
  • 1 breast Rotisserie Chicken - cut into cubes

  1. Cook the quinoa according to the instruction on the bag (unless you have some cooked ones stored and ready to use).
  2. While the quinoa simmering for 10-15 minutes saute the garlic and onion with olive oil until transparent then add in mushroom, celery, broccoli, cauliflower.
    Note: Add about 2 tbs of water when the pan it hot and let the steam cooked the mushrooms & veggies faster.
  3. When the all is about halfway cooked, add salt, pepper and stir well. Also add in the Rotisserie Chicken for non vegan option.
  4. Add the cooked quinoa & Italian Herbs - lower the heat if the quinoa is freshly cooked; if the quinoa is cold or room temperature, leave the heat at medium high and stir all the ingredient longer.
  5. Taste it, add salt/pepper/herbs as desired.
  6. Serve and garnish with pieces of fresh parsley.
Enjoy :)